Foods to Include in a Fibromyalgia Diet
Now let’s look at a healthy fibromyalgia diet. Replace the foods mentioned above with nutrient-dense clean proteins, raw dairy, fermented foods, organic fruits and vegetables and other foods listed in my healing foods diet.
Many fibromyalgia patients have underlying nutritional deficiencies and may be deficient in key nutrients including vitamins B12, C, and D, as well as folic acid and the essential mineral magnesium. The goal is to reduce inflammation and build the body’s natural defenses. Simply put, this requires a change in diet, a radical change for some people.
Magnesium-Rich Foods: Include lots of green leafy vegetables, pumpkin seeds, yogurt or kefir, almonds, and avocados in your diet to increase magnesium levels. Aim for a minimum of three servings a day of these foods to help ease the pain and discomfort associated with fibromyalgia.
Melatonin-Rich Foods: As sleep disorders are common among fibromyalgia symptoms, increasing the sleep hormone melatonin is recommended. Melatonin supplements are considered generally safe, but it can interact with certain medications, including immunosuppressants, birth control pills, anticoagulants and diabetic prescriptions.
Fortunately, there are many foods you can eat to get the melatonin you need! Melatonin-rich foods include the following:
- Tart/Sour Cherries and Cherry Juice
- Walnuts
- Mustard Seed
- Rice
- Ginger
- Barley
- Asparagus
- Tomatoes
- Fresh Mint
- Bananas
- Red Wine
Studies show that deficiencies in zinc, magnesium and folate are linked with lower melatonin levels. This is why it’s essential on a fibromyalgia diet to eat foods rich in essential nutrients.
Foods High in Tryptophan: Tryptophan is needed by the body to produce serotonin, which is associated with restful sleep. When people think of tryptophan, they often think of turkey but there are other healthy foods with high tryptophan levels — including nuts, grass-fed dairy, wild fish, free-range chicken, sprouted grain, and sesame seeds — that can help you sleep.
Coconut Oil: Replace all unhealthy fats with coconut oil. Incorporate three to four tablespoons per day into your diet to help reduce joint pain, balance hormones, improve memory and overall brain function.
Fermented Foods and Drinks: Kombucha and other fermented products help to restore a healthy floral balance to the gut. As many sufferers of fibromyalgia also have IBS, it’s important to improve digestion. Sauerkraut and kefir should also be incorporated to the fibromyalgia diet to help relieve ‘fibro fog,’ aches and pains.
Wild Fish: Salmon and tuna are excellent sources of omega-3 fatty acids and other essential vitamins and minerals. For people with fibromyalgia and other rheumatoid conditions, wild fish and fish oil are essential. In fact, omega-3 supplements can curb stiffness, joint pain, lower depression and improve mental skills.
Turmeric: Add freshly grated turmeric (or curcumin) to your favorite recipes. Curcumin is the active ingredient renowned for its antioxidant and anti-inflammatory effects. To help the body absorb it properly, it’s important to consume turmeric with black pepper.
Ginger: This proven strong anti-inflammatory spice helps to relieve pain. In a randomized, double-blind, placebo-controlled study in Miami, researchers found study participants given ginger experienced a greater reduction in knee pain than those given acetaminophen.
The group receiving the ginger extract did experience more stomach upset than those receiving the acetaminophen, although digestive upset was mild. Add fresh ginger to salad dressings, marinades and other favorite recipes.
